“Good cross training leaves no muscle
group behind.”
Achieve total body fitness
Whether you’re training for a marathon or aiming to maintain your present fitness
level, you’ll reap the benefits of cross training—total body fitness, reduced risk
of injury, and an added psychological
boost.
Q. What is cross training?
A. Cross training is the answer to any exercise rut. Simply
combine the trio of fitness staples—aerobics, strength training, and
flexibility—to your weekly workouts and you will be cross training. Aerobics is any
sport or activity that raises and sustains your heart rate. Think running, swimming,
cross-country skiing, and bicycling. Strength training increases muscle endurance and power,
which can be achieved through weight lifting, isometrics, push-ups, and pull-ups. Flexibility
creates muscle suppleness and expands your range of motion. To gain flexibility, try yoga, dance, and simple stretching.
Q. Why should I cross train?
A. Benefits abound if you leave your mono-fitness routine
behind. Relief from boredom is a major psychological benefit that will keep you motivated and
committed to your fitness regimen. Variety in your exercise choices yields significant
physiological benefits as well. By using different muscle groups, your muscles adapt more
easily to new activities. In addition, alternating muscle groups helps you avoid overuse
injuries. Good cross training leaves no muscle group behind.
Q. How do I cross train?
A. It’s easy. Make a list of all the aerobic, strength
training, and flexibility activities you enjoy and alternate these activities throughout the
course of each week. Aim for a minimum of 30 minutes of physical exertion three times per
week. Try out new muscle groups you haven’t been in touch with for a while, and
experiment with new sports or forms of movement.
Here’s what your week might look like:
Aerobics three times a week. Try swimming, biking, hiking, inline skating, or
kayaking. Take up a team sport such as soccer or basketball or sign up for a tennis lesson or
another racket sport.
Weight training two times a week. Seek guidance from a personal trainer prior to
beginning a weight-lifting program.
Yoga class two times a week or 10 to
15 minutes of daily stretching. Dance or Pilates classes efficiently combine flexibility
with strength training as well.
Don’t forget to rest. Set aside at least one day a week for minimal
physical activity.
The key is variety. Each week, commit yourself to mixing up your routine. Your body and
mind will thank you.
Learn more
Athletic Performance
Sports Injuries
Supplements for Sports & Fitness
Body Mass Index
Power Foods
Kathleen Finn is a Portland-area freelance writer and marketing
consultant in the natural health industry. She spices up her running routine with yoga,
skiing, and dance classes.
Important Wal-Mart Disclaimer: All content, including but not limited
to, recipe and health information provided in In Stores Now, is for educational
purposes only. Such content is intended to supplement, not substitute for, the diagnosis,
treatment and advice of a medical professional. Such content does not cover all
possible side effects of any new or different health program. Consult your medical
professional for guidance before changing or undertaking a new diet or exercise
program. Advance consultation with your physician is particularly important if you
are under eighteen (18) years old, pregnant, nursing, or have health problems.
